Women's Health Workshop
To optimize our health & wellness we need to exercise, eat, and think... like women.
Fat vs Muscle
Muscle doesn't weigh more than fat, it takes up less space in your body than fat. More muscle and less body fat adds is the key to a healthy, lean physique.
139 lbs
145 lbs
Same Weight
Different Look
Evidence of why the scale is not a good indicator of how you look, nor your health
Sample Exercise Week
Monday
Heavy lift day - 3 sets of 6 reps/exercise:
squats, chest press, deadlifts, pull-ups
Tuesday
High Interval Training Day
​
Warm up 15 min
8x of 30 sec sprints + 30 sec easy
Cool down 15 min
Wed
Cardio endurance day at 60-70% effort
(long run, bike, hike, swim)
Thurs
Heavy lift in combo w/ HIIT training
Friday
Light-moderate strength training
balance & form focus
30-60 min Easy cardio (dog walk, dance)
Saturday
Moderate effort endurance training w/ HIIT
Sunday
Yoga, muscle recovery, foam roll